Free 7 Day Healthy Meal Plan (Jan 22-28)
A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Free 7 Day Healthy Meal Plan (Jan 22-28)
I hope everyone stayed warm this week! I have great news, I am doing a book tour for Skinnytaste Simple with Williams Sonoma and I will be traveling to Atlanta, Dallas, Houston, Washington DC, and King of Prussia, PA February 6 to February 11. Get your tickets here to reserve your spot! I hope to meet you all there!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
About The Meal Plan
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.
MONDAY (1/22)
B: Mushroom Toast with 1 sunny side up egg
L: Salmon Avocado Salad* (½ recipe)
D: Kung Pao Tofu with ¾ cup brown rice
Total Calories: 1,005**
TUESDAY (1/23)
B: Mushroom Toast with 1 sunny side up egg
L: Salmon Avocado Salad
D: Turkey Chili Taco Soup with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips
Total Calories: 1,035**
WEDNESDAY (1/24)
B: Banana Nut Protein Oats
L: Warm Salad with Artichoke Hearts, Roasted Peppers and Mozzarella
D: LEFTOVER Turkey Chili Taco Soup with 1 tablespoon light sour cream, 2 tablespoons shredded cheddar cheese and 12 tortilla chips
Total Calories: 1,165**
THURSDAY (1/25)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg and Quinoa Salad Jars
D: Marry Me Chicken with Broccoli and Orzo (recipe x 2)
Total Calories: 1,112**
FRIDAY (1/26)
B: Tropical Chia Pudding Breakfast Bowl
L: Protein Egg and Quinoa Salad Jars
D: Broiled Fish with Tomato Caper Sauce and LEFTOVER Broccoli and Orzo
Total Calories: 1,083**
SATURDAY (1/27)
B: Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and ½ (sliced) banana
L: BBQ Chicken Tenders in Air Fryer with 8 baby carrots and Low-Fat Buttermilk Ranch Dressing
D: DINNER OUT
Total Calories: 711**
SUNDAY (1/28)
B: LEFTOVER Lemon Blueberry Buttermilk Sheet Pan Pancakes with 1 tablespoon maple syrup and an orange
L: Classic Egg Salad on 1 slice sourdough bread with an apple
D: Garlic Rosemary Beef Tenderloin with Skinny Buttermilk Mashed Potatoes with Chives and Creamed Spinach
Total Calories: 1,133**
*Make salmon Sunday night, if desired.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 3 medium bananas
- 4 medium apples (any variety)
- 4 medium oranges (any variety)
- 1 medium PLUS 1 large lemon
- 1 medium kiwi
- 1 small mango
- 1 dry pint blueberries
- 2 small (5-ounce) Hass avocados
- 2 small heads garlic
- 1 small PLUS 3 medium shallots
- 1 (2-inch) piece fresh ginger
- 3 medium red bell peppers
- 2 medium zucchini
- 1 (8-ounce) package baby bella, oyster or white mushrooms
- 1 pound broccoli florets
- 1 small package baby carrots
- 2 pounds (6-7 medium) Yukon gold potatoes
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag baby spinach
- ½ small head purple cabbage (or 1 small bag pre-shredded)
- 1 small bunch scallions
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh rosemary
- 1 small bunch fresh Italian parsley (can sub 1 teaspoon dry in Ranch Dressing, if desired)
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 small medium yellow onion
Meat, Poultry and Fish
- 1 pound (2) boneless, skinless chicken breasts
- 1 ½ pounds (12) boneless, skinless chicken breast tenderloins
- 1 ¼ pounds 99% lean ground turkey
- ½ pound (2) wild salmon fillets
- 1 ½ pounds (4) fish fillets such as tilapia, flounder or grouper
- 1 (4-pound) beef tenderloin
Grains*
- 1 loaf sourdough bread
- 1 large bag tortilla chips
- 1 small package quick oats
- 1 package seasoned breadcrumbs
- 1 package seasoned panko
- 1 package dry orzo pasta
- 1 package dry quinoa (or ½ cup pre-cooked)
- 1 package dry brown rice (or 3 cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 small package white whole wheat flour
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Dukkah seasoning or Za’atar
- Parsley
- Apple cider vinegar (I like Braggs)
- Garlic powder
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Dijon mustard
- Sambal Oelek
- Toasted sesame oil
- Reduced sodium taco seasoning (or ingredients to make your own)
- Pure maple syrup
- Balsamic vinegar
- White balsamic vinegar
- Oregano
- Crushed red pepper flakes
- Vanilla extract
- BBQ sauce
- Cayenne pepper
- Regular or light mayonnaise
- Onion powder
- Paprika
- Nutmeg
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 small box regular or light butter
- 1 small box unsalted butter (can sub regular butter and decrease salt in Pancakes, if desired)
- 1 (8-ounce) package reduced fat cream cheese
- 1 small package Labneh or regular cream cheese (can sub reduced fat cream cheese on Mushroom Toast, if desired)
- 1 (8-ounce) container fat free or light sour cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (1/2 gallon) low fat buttermilk
- 1 pint half and half
- 1 pint nonfat milk
- 1 (8-ounce) container unsweetened vanilla almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (4-ounce) chunk fresh mozzarella
- 1 (5.2-ounce) package garlic and herb Boursin Gournay cheese
- 1 small wedge fresh Parmesan cheese
- 1 (14-ounce) package extra firm tofu
- 1 package pre-cooked brown lentils (can buy dry and cook yourself, if desired)
Canned and Jarred
- 1 (10-ounce) can RoTel tomatoes with green chilies
- 1 (15-ounce) can no salt added kidney beans
- 1 (16-ounce) can fat free refried beans
- 1 (15-ounce) can corn
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 small jar roasted red peppers
- 1 small can artichoke hearts
- 1 small jar capers
- 1 small jar sundried tomatoes in oil
Frozen
- 1 (16-ounce) package chopped spinach
Misc. Dry Goods
- Cornstarch
- Baking powder
- Baking soda
- 1 small bottle sherry
- 1 small bottle white wine such as Pinot Grigio
- 1 small package brown sugar
- 1 small package granulated sugar
- Monk fruit sweetener (can use maple syrup in Chia Pudding, if desired)
- 1 small package salted peanuts (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnuts (if buying from bulk bin, you need about 1 tablespoon)
- 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you need 2 tablespoons)
- 1 (11-ounce) container Orgain vanilla protein shake
*You can buy gluten free, if desired
